Health October 2007

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FISH FACTS
Halibut

• best for cancer defense, good source of selenium more than 90% of daily quota of this immune boosting mineral in 4 ounces
  
• to cook: 4 halibut fillets on olive oil drizzles parchment paper(1 per fillet) top each with shredded carrots and zucchini and season with salt and pepper. drizzle with olive oil and white wine. fold the edges of the paper and back at 450 degree for 15 min or until puffy and lightly browned

Wild Salmon

• best for your heart, with the most omega-3 possibly can help prevent Alzheimers
• to cook: season a fillet with sea salt and pepper broil for 10-15 minutes or until fish flakes with a fork. saute 1 chopped leek in olive oil over med heat for 2 min. add a can of diced tomatoes. add 1/2 cup chicken broth to pan and bring to a boil for 3-5 min, spoon sauce over salmon.

Sardines

• best for strong bones, just 3 ounces has same calcium as 8 ounces of milk.
  
• to cook: saute 1/2 cup fresh sardines in olive oil over med heat, 2-3 min per side. spread 1-2 teaspoons dijon mustard ontoa lightly toasted whole wheat roll and spread sauted sardines on the roll top with lettuce and tomato

Tilapia

• best for safer pregnancies, the lightest fish pick, except shrimp
• to cook: season with 6 ounces of tilapia with a pinch of sea salt, ground red pepper, and garlic powder and saute in 1/2 tablespoon olive oil until fish is opaque. break fish into pieces with fork and wrap it in a whole grain tortilla with salsa, chopped tomatoes, shredded cabbage, and diced avocado.
  

Shrimp

• best for more energy, has 14% of rec. daily iron which carries oxygen to red blood cells and helps to protect you from anemia.
  
• to cook: cook orzo pasta, saute a diced onion, 1 teaspoon of minced garlic, and 1/2 teaspooncrushed red pepper until onion is browned. add 2 cups cherry tomatoes and cook until soft. add 1 package precooked thawed shrimp and heat through. add shrimp and veg mixture to the orzo top with romano and basil